My New Routine

[diamonds]

Alright I made some changes to my previously posted routine. I cut down some of the reps for smaller body parts and wanted some consistency with the rep schemes. I really think it is a solid program for me.
Anyway, what do you all think about my program? I recover very quick....usually within 2-3 days. With this routine I allow 4 days of recovery for each body part before it is worked again.
Also I allow 1 day just for legs because I hit them so hard that I would have no energy to do anything else, plus they need a almost a week to recover.
One thing I am worried about is recovery of CNS. I don't think it is a big problem with this routine but I'm concerned

ANYWAY, please give ANY input you might have so that I can develop the best possible program!

Day 1
Chest: Smith Machine Incline Press 4x10,8,6,4 (1 warm up set 10-12)
15 degree Decline Bench 3x8
Dumbell Flyes 2x10


Shoulders: Dumbell Shoulder Press 4x8-10 (1 warm up set 12-15)
1 Arm Cable Side Laterals 3x10

Triceps: French Presses 4x12,10,8,8
Pushdowns 3x 4-6 (double drops)

Day 2

Back: Lat Pulls (wide grip) 3x8 (1 warm up set 10-12)
Bent-Over Rows 3x10-12
Seared cable Rows 3x8,8,6,6

Biceps: Straight Bar Curls 3x8-10
Incline Dumbell Curls 3x10-12

Day 3
Legs: Squats 4x8-10 (2 warm up sets 10-12)
Straight Legged Dead Lifts 3x8
Hamstring Curls 3X10
Leg Extensions 2x10
Day 4
OFF

Day 5
Triceps: Close Grip Bench 3x8*
Overhead Extensions 4x8

Shoulders: Smith Machine Shoulder Press 4x6-8
Upright Rows 3x8

Chest: Dumbell Bench 4x6
Dumbell Pullovers 2x8
Weighted Dips 3x12-15







Day 6
Back: Dead Lifts 3x8 (2 very light warm up sets 10-12)
Back Extensions 3x15
Behind the Neck Pulldowns 3x10

Biceps: Cambered Bar Curls 3x8
1 Arm Spider Curls 3x8

Day 7
OFF

Day 8
OFF

Day 9
REPEAT CYCLE

[Doc.Sust]

looks good forbodybuilding purposes,

[diamonds]

wow.....thanks for all the interest!!!!

[Keyser Sozey]

I like everything in your workout, except for the smith machine (bench, squat, and shoulder press) related exercises. I understand that you do not have a training partner, but I would switch these w/ raw bbell sqauts, benches, and military press.

Just a thought.

[Flexor]

In nine years of bodybuilding you haven't yet discovered that kickbacks are a huge piece of sh1t? They are rubbish even as an isolation exercise, and there is only half the range of motion and you can't use any mass.

Apart from that though, not a bad routine at all. Well thought out, and good idea to put corresponding bodyparts together...

[diamonds]

In nine years of bodybuilding you haven't yet discovered that kickbacks are a huge piece of sh1t? They are rubbish even as an isolation exercise, and there is only half the range of motion and you can't use any mass.

Apart from that though, not a bat routine at all. Well thought out, and good idea to put corresponding bodyparts together...

As far as kickback.....I NEVER do them so thats why I added them, LOL
I did put a lot of though into this routine but I think I'm gonna tweak it just a LITTLE bit. Thanks for all the input bros!!

[Flexor]

As far as kickback.....I NEVER do them so thats why I added them, LOL

I thought so. Judging by the obvious level of experience you had, I couldn't understand the kickbacks. Try them out and you will see they are for those skinny runts that walk round the gym with ILS or ABS syndrome. They are more of a rear delt exercise than a tricep exercise, HAHAH

LMAO, rear delt static holds they should be called

[diamonds]

anyone else??? Pinnacle or Swole?

[Keyser Sozey]

I thought so. Judging by the obvious level of experience you had, I couldn't understand the kickbacks. Try them out and you will see they are for those skinny runts that walk round the gym with ILS or ABS syndrome. They are more of a rear delt exercise than a tricep exercise, HAHAH

LMAO, rear delt static holds they should be called

lmfao @ Imaginary Lat Syndrome and Artificial Back Syndrome.

[diamonds]

Thats some good s**t! Sounds like the name should give my gym! LOL

ILS Fitness
"The gym for the hardcore frat boy!"